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Roe vs Tuna salad - In-Depth Nutrition Comparison

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A recap on differences between Roe and Tuna salad

  • Roe is higher in Vitamin B12, Vitamin B2, Phosphorus, Folate, Vitamin B1, Selenium, Vitamin B5 and Vitamin C, yet Tuna salad is higher in Vitamin B3.
  • Roe covers your daily Vitamin B12 needs 431% more than Tuna salad.
  • Roe contains 37 times more Cholesterol than Tuna salad. While Roe contains 479mg of Cholesterol, Tuna salad contains only 13mg.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, tuna salad.

Infographic

Roe vs Tuna salad infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
6
:
Contains more Calcium +64.7%
Contains more Potassium +59%
Contains more Magnesium +36.8%
Contains more Zinc +128.6%
Contains more Phosphorus +189.3%
Contains less Sodium -70.9%
Contains more Iron +29.9%
Contains more Copper +13.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 38% 6% 16% 14% 49% 16% 77% 53%
Contains more Calcium +64.7%
Contains more Potassium +59%
Contains more Magnesium +36.8%
Contains more Zinc +128.6%
Contains more Phosphorus +189.3%
Contains less Sodium -70.9%
Contains more Iron +29.9%
Contains more Copper +13.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
8
:
Contains more Vitamin C +645.5%
Contains more Vitamin A +212.4%
Contains more Vitamin B1 +793.5%
Contains more Vitamin B2 +1255.7%
Contains more Vitamin B5 +343.8%
Contains more Vitamin B6 +128.4%
Contains more Vitamin B12 +861.7%
Contains more Folate +1050%
Contains more Vitamin B3 +205.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 55% 19% 0% 0% 70% 219% 42% 70% 43% 1443% 0% 69%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 6% 0% 0% 8% 17% 126% 16% 19% 150% 0% 6%
Contains more Vitamin C +645.5%
Contains more Vitamin A +212.4%
Contains more Vitamin B1 +793.5%
Contains more Vitamin B2 +1255.7%
Contains more Vitamin B5 +343.8%
Contains more Vitamin B6 +128.4%
Contains more Vitamin B12 +861.7%
Contains more Folate +1050%
Contains more Vitamin B3 +205.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
169
Roe
29
Tuna salad
Mineral Summary Score
49
Roe
33
Tuna salad

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
172%
Roe
96%
Tuna salad
Carbohydrates
2%
Roe
9%
Tuna salad
Fats
38%
Roe
43%
Tuna salad

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Roe Tuna salad
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugars Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Roe Tuna salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 466mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 0.322g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 27)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $100)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 285mg)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Roe Tuna salad Opinion
Calories 204 187 Roe
Protein 28.62 16.04 Roe
Fats 8.23 9.26 Tuna salad
Vitamin C 16.4 2.2 Roe
Carbs 1.92 9.41 Tuna salad
Cholesterol 479 13 Tuna salad
Vitamin D
Iron 0.77 1 Tuna salad
Calcium 28 17 Roe
Potassium 283 178 Roe
Magnesium 26 19 Roe
Sugars
Fiber 0 0
Copper 0.128 0.145 Tuna salad
Zinc 1.28 0.56 Roe
Starch
Phosphorus 515 178 Roe
Sodium 117 402 Roe
Vitamin A 303 97 Roe
Vitamin E
Vitamin D
Vitamin B1 0.277 0.031 Roe
Vitamin B2 0.949 0.07 Roe
Vitamin B3 2.192 6.7 Tuna salad
Vitamin B5 1.154 0.26 Roe
Vitamin B6 0.185 0.081 Roe
Vitamin B12 11.54 1.2 Roe
Vitamin K
Folate 92 8 Roe
Trans Fat
Saturated Fat 1.866 1.544 Tuna salad
Monounsaturated Fat 2.129 2.887 Tuna salad
Polyunsaturated fat 3.404 4.122 Tuna salad
Tryptophan 0.375 0.18 Roe
Threonine 1.305 0.701 Roe
Isoleucine 1.465 0.739 Roe
Leucine 2.509 1.293 Roe
Lysine 2.179 1.457 Roe
Methionine 0.71 0.47 Roe
Phenylalanine 1.401 0.626 Roe
Valine 1.676 0.824 Roe
Histidine 0.778 0.467 Roe
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.